How To Ease Into a Fitness Routine

New-found motivation to start a workout routine is great! There’s nothing better than becoming dedicated to something that will make you a healthier person. But, if you’re going from working out only a little bit or not at all to working out regularly, you want to ease into your new routine.

If you jump right into the deep end, you could end up injuring yourself or burning yourself out and giving up on your efforts. You’re going to be working muscles in new ways and working muscles you may have never worked before, so it’s important to be careful. Also, working out is HARD. That’s why “work” is in the name of it. If you do it right, it’s not easy! Jumping right into an intense routine will burn your body out and exhaust and overwhelm you, which could cause you to throw in the towel. Even though you’re excited to get going, it’s important to slowly transition into the routine you ultimately want to have because then you’re much more likely to stick with it and to do it safely.

Here are some tips for easing into a new fitness routine:

Add an extra fitness day every week until you’re working out 5 days a week. This way you’re not making a massive change right off the bat and you let your body (and schedule) adjust to your new routine. Your goal should be to work out 5 consecutive days and to take 2 consecutive days off so that your body can fully recover.

Fit in fitness in your regular daily routines. If you normally take the elevator, take the stairs. Go on a walk on your lunch break. Park further away from the store when you go shopping. Adding little bursts of activity into your daily routine will keep you from feeling overwhelmed by changing up your routine. A great way to make sure you’re being active throughout your regular activities is to get a fitness tracker, like a FitBit.

Workout from home first. While the gym is an amazing tool or getting in shape, it can be intimidating to join one if you’re not confident in your athletic abilities. These days, it’s SO easy to workout from home with all of the videos that are available. You can also go for runs and walks around your neighborhood or even splurge on some at-home cardio equipment. Check Craigslist and local gyms to try to get a good deal on something!

Work on the basics. Don’t try to do all those intricate moves you see fitness professionals doing on Instagram. If you don’t know how to do basic moves correctly, you’ll end up injuring yourself doing more complicated moves or adding more weight than you’re ready for. Stick to the basics: squats, lunges, bicep curls, push-ups, and crunches.

Take introductory classes. Classes are a great way to get active because it’s always fun to be in a group setting and have a professional guide you through your workout. Find out which classes are more entry level, and stick with those when you’re getting started. If you take the hardest class and you’re not ready for it, you’re not going to stick with it. Talk to someone at your gym to see what they recommend for you!

Get a trainer. If you can afford a personal trainer, they’re an amazing tool to get into a fitness routine. They’ll sit with you to assess your athletic ability and talk about your goals, come up with a routine for you, and work with you one-on-one to safely achieve your goals. You’re not going to do repair work on your house if you don’t know what you’re doing, so don’t do repair work on your body if you don’t know how! But, don’t feel obligated to buy big packages of sessions from a trainer. Start out with a couple so they can get you on the right track and then make the best decision for yourself physically and financially afterwards.

Try different ways of working out. There are countless ways to work out, so it’s good to try a bunch of different things to see what you like. Whatever you like to do the most is what you’re most likely to stick to. How will you know if you like Zumba, yoga, cross-training, kickboxing, barre, cycling, strength training, swimming, or running (etc, etc, etc) unless you try them? If ClassPass is available in your area, consider using it because it’s a great way to try out different styles of fitness. Go to classpass.com to learn about it!

Find a fitness friend! Working out is WAY more fun if you have someone to do it with. Preferably, you want someone who’s at your same fitness level so you feel like you’re in it together and you can motivate each other. But if someone more advance than you is willing to take you under their wing, take advantage of it! It’s like having a pseudo-personal trainer without paying for it. A good friend will always know just what to say to motivate you and keep you working towards achieving your goals

Best Supplement to Gain Weight

There are certainly a wide variety of supplement to gain weight available on the market that can help you to achieve your muscle building goals.  It would be impossible to go out and get all of them, or at least not very wise.  Here you will learn which ones you want to start with and you can make an informed decision based on your goals.

Whey Protein

This is one of the first ones that you’ll want to start with.  One good thing about whey protein is that it is assimilated by the body fairly quickly.  This makes it a convenient weight gain supplement for consumption after a workout as it gets the proteins necessary for rebuilding muscle into your body quickly.

This is one protein that should be on just about everybody’s list.  It is completely safe to consume, and very handy to keep some nearby at all times.  It’s the kind of thing that you could bring to work and use, especially if you’re able to fit in a midday workout.

Creatine

This is the most popular of all the weight gaining supplements sold on the market today.  There’s good reason why so many people have turned to creatine.  The short version of why this is so effective is the decades in the reformulation of adenosine triphosphate.  This A

TP is what gives muscles their power so taking creatine before a workout will allow you to have a more complete workout and supply greater energy to your muscles.

Glutamine

Also one of the more popular supplements, Glutamine it is effective in the building up of proteins.  This would be a good choice for somebody who wants to increase muscle mass.  Like the first two supplements mentioned, it provides excellent fuel for muscle building.

Glutamine also has a beneficial side effect in that it has been shown to increase the effectiveness of the immune system.  In an indirect way, this can also benefit your weight training program.  If you’ve ever tried to go and lift weights at the gym when you’re feeling sick you will know that your energy levels are far lower and it’s very hard to get an effective workout.

Finally, Best Supplement to Gain Weight: Weight Gainer

This is not a specific single weight gainer product, but rather a grouping of products that are formulated to help you gain weight when building muscle.

Many people who are ectomorphic or naturally skinny will choose a weight gainer as the supplement of choice.

Because they are not all the same, you have to do a little bit more homework when it comes to choosing one.  Using an effective weight gainer will often be the best choice for somebody starting out as a provide somebody with a number of different proteins.

There are few things that you will want to look for in a weight gainer:

Whey Protein

Egg White

Casein

Turkey or Chicken

Soy Protein

This is not an exhaustive list, and some weight gainers will include the proteins listed above.  It is better to have more than less.  One thing to watch out for with weight gainers is the carbohydrate level.  It is good to have some but occasionally they contain many sugars.  Just keep track of how much sugar you are getting so that you can keep your ratios in line when it comes to proteins, carbohydrates and fats.

Lower Ab Workouts For A Healthy And Fit Tummy

Every man wants to have the famous 6 pack abs. Every woman wants to have a tone flat stomach. The abdominal region is the sign of ultimate fitness. Many people are constantly searching for the best lower ab workouts so they can strengthen that region and get the sculpted abs they desire. There are 2 key parts to having perfect abs. First you have to have a good overall abdominal workout which includes specific lower ab workouts. The second part is probably harder, though, than just doing regular lower ab workouts. Having a good diet is a critical part of your overall health and fitness program and without it, you won’t be able to see your sculpted abs because they are covered up by layers of fat. We will discuss the foundations of a good diet then go over some specific lower ab workouts you can fit into your overall exercise program.

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A good healthy diet is the most important thing you can do to uncover your sculpted abs. As I said above, your lower ab workouts won’t do anything if you have 30 lbs of fat around your midsection. There are hundreds, if not thousands, of diets out there and probably twice as many books written about them so I am not going to tell you what you need to eat to be healthy. I will give you a few pointers then you can figure out what works for you.

The first part of a healthy diet is water. You need to drink lots of water. You should drink at least 1 ounce of water for every 2 pounds of body weight. This means if you are 200 pounds, you need to drink at least 100 ouces of water. It would be even better if you would drink at least 1 ounce of water for each pound of body weight. Giving your body plenty of water allows it to flush out all the toxins and help get your system healthy. Ideally you would drink nothing but water, but if you just have to have something else, be smart about it. Try to stay away from drinks with lots of sugar in them. There is a lot of research suggesting that artificial sweeteners are even worse than sugar so don’t think just because your Diet Coke doesn’t have any sugar or any calories you can drink as much as you want. Do your best to stick with water then have a small serving if you need something else.

The second part of a healthy diet is obviously the food you eat. As I said, there are a thousand theories on what is best to eat, but every diet I have ever seen says vegetables are a good thing to eat. Even the Atkins diet has you eat low carb vegetables like lettuce. So if every diet has this in common, it is pretty easy to see that this may be the best way to go. Most diets recommend avoiding fatty and fried foods. I would recommend the same thing. Start by switching from fried foods to baked foods and eat smaller portions. Add a salad or other fresh vegetable to your meal. Don’t drench your salad in oily salad dressing or cover your vegetables with cheese sauce as that defeats the purpose of a healthy vegetable. Another trick is to drink a big glass of water before you eat to help fill you up. A healthy diet will help turbo charge your lower ab workouts on your quest to get sculpted abs.

Now that you have a little bit of a of a foundation with a healthy diet, its time to start talking about your lower ab workouts. The best thing to do is find several lower ab workouts you like doing and mix them in with a full abdominal workout and rotate them in with your other workouts. I like to work out 5 or 6 days a week. Typically, 3 days a week you should do some cardio-vascular exercise that gets your heart rate up for at least 20 minutes. These can be great days to do your upper and lower ab workouts. Pick one exercise from the lower ab workouts and pick one upper ab exercise and go them after you do your cardio. I like to do exercises to failure. When you start out, do the exercise until you can’t do any more. This will give you a great workout. As you get stronger, you can do 2 or 3 sets, but I think you get the best results by going until you can’t do any more. That way you know you got the most exercise you can. Here are a few exercises that you can use to make up your lower ab workouts.

Suspended Leg or Knee Raises

The idea of this exercise is to be suspended off the ground and raise your legs up which focuses on your lower abdominals. Many gyms have a station that kinda looks like a chair with no seat. You put your forearms on the arms and support yourself off the ground. Another common thing is arm straps that support you in the upper arm area. You can also use a pull up bar to hang from, but that requires you to have a pretty good grip. Ok, now that you are suspended in the air, you can do one of two things. The easiest is to lift your knees up towards your body. You let your legs bend when you do this. After a few reps you will feel the burn in your lower abs. As you get stronger you can go to leg raises where you keep your legs straight and raise them up until they are parallel to the floor. With your legs straight, it is harder to raise them and thus a better workout for your lower abs. Whichever way you go, I recommend doing them until you can’t do any more. This exercise is a staple in many lower ab workouts and I think it should be in every lower ab workout plan.

Bicycle

A variation of the leg lift is bring one knee up towards your chest at a time while the other leg is straight. You alternate which leg is straight and which knee is brought up towards your chest. As you alternate between bent leg and straight, you will see how this resembles peddling a bicycle. You can take this exercise to the next level by putting your hands behind your head and doing a rotating crunch bringing your elbow over to the opposite knee when you bring the knee towards your chest. You don’t need to touch the knee; the action of lifting up and twisting is plenty. This is another great addition to any lower ab workout.

Hip Lifts

I don’t know if there is a better name for this exercise, but it is pretty simple. Again, you lay on your back with your legs straight. First you lift your lets up and point your toes at the ceiling. Your body will basically form an “L” shape. Lift your hips off the ground as you extend your legs towards the ceiling. You can either try to hold this position or lower back down and do it again and perform multiple reps. You may want to work this one into your lower ab workouts, but if you aren’t very flexible, this one will be kinda hard to do.

Exercise Ball Lower Ab Workouts

If you have ever worked out on an exercise ball, you know how difficult it can be just balancing. The good news is that as you get better at balancing, the thing you are doing is strengthening you’re your core (aka abdominals). The simple act of exercising on an exercise ball is kind of like doing lower ab workouts even if you aren’t focusing on that area. You can also do ab exercises on the exercise ball. Even if you don’t plan to do lower ab workouts on an exercise ball, I would recommend getting one as it is a great workout for your abs even when you aren’t trying.

Ok, now that we have gone over a few lower abdominal exercises, you are ready to get started. You can do a little research yourself and find tons of other exercises out there that focus on the lower abs. If you are ready to take your ab workouts to the next level, I recommend you check out a program called The Truth About 6 Pack Abs.